When it comes to training at home, there’s no better equipment than dumbbells. Dumbbells are easy to use and customizable, provide a full range of motion, and allow you to perform various exercises for every muscle group throughout the body.
However, you need a well-designed workout plan to train in an organized manner and achieve your fitness goal with dumbbells only.
In this article, I’ll show you how to design various no-bench dumbbell workout plans to help you build strength and mass and enhance overall fitness.
Workout plans you’ll see in this article:
- 2 Day Full Body Workout
- 3-Day Upper Lower Split
- 4-Day Push/Pull Split
- 5-Day Mix Workout
- 6 Days PPL Split
Whether you work out two or six days a week, if you want an easy-to-follow and effective dumbbell home workout plan that requires no bench, check out this ultimate guide.
It would also be great to incorporate some bodyweight exercises in your program to make it more effective.
Okay, let’s uncover the workout plan. I’ve also attached the PDF at the bottom so you can download it for future use.
2-Day Full Body Dumbbell Workout Plan without Bench
This two-day program involves training the entire body in each session.
You’ll train on Monday and Thursday to complete your weekly schedule in this routine.
It includes six to eight exercises in each training session that will hit every muscle group throughout the body.
As it is a full-body workout program, try to keep the interval time between sets as short as possible.
Monday – Full Body Workout
| Workout | Reps | Muscles Worked |
|---|---|---|
| Dumbbell Squat | 15 x 3 | Quads |
| Dumbbell Floor Press | 15 x 3 | Chest, Triceps |
| One-arm DB Tricep Extension | 10 x 2 | Triceps |
| Dumbbell Overhead Press | 15 x 3 | Shoulder |
| Dumbbell Lateral Raises | 10 x 3 | Shoulder |
| Dumbbell Bent-over Row | 10 x 3 | Back |
| Dumbbell Biceps Curl | 15 x 2 | Biceps |
Day 2 – Total Body Workout
| Workout | Reps | Muscles Worked |
|---|---|---|
| Dumbbell Deadlift | 8 x 3 | Quads |
| One-arm Dumbbell Row | 10 x 2 | Back |
| Dumbbell Reverse Fly | 10 x 2 | Back, Shoulder |
| Dumbbell Pullover | 10 x 2 | Back, Chest |
| Dumbbell Overhead Press | 15 x 2 | Shoulder |
| Dumbbell Wood Chop | 10 x 2 | Oblique |
| Dumbbell Leg Curl | 10 x 2 | Glute, Hips |
You can replace some exercises from the above routine in the subsequent weeks.
Once you complete the two-day workout plan for the desired amount of time, you can start the three-day routine.
3 Day Upper/Lower Dumbbell Workout Plan for Lean Mass
The three-day split workout involves two sessions for the upper body and one session for the lower limbs.
It is suitable for those who want to train their legs and torso individually and want to build a strong, aesthetic body.
- Day 1: Chest, Triceps, Shoulder
- Day 2: Legs and Glutes
- Day 3: Back, Biceps, Core
Day 1 – Upper Body
| Workout | Reps | Target Muscles |
|---|---|---|
| Dumbbell Floor Press | 15 x 3 | Chest, Triceps |
| Dumbbell Upward Fly | 10 x 2 | Chest |
| Dumbbell Overhead Press | 15 x 3 | Shoulder |
| Dumbbell Lateral Raises | 15 x 3 | Shoulder |
| Dumbbell Rear Delt Fly | 10 x 2 | Shoulder |
| Incline DB French Press | 10 x 3 | Triceps |
Day 2 – Lower Body
| Workout | Reps | Muscle |
|---|---|---|
| Dumbbell Squat | 15 x 3 | Quad |
| Dumbell Lunges | 10 x 2 | Quad |
| Dumbbell Leg Curl | 10 x 3 | Ham |
| DB Romanian Deadlift | 10 x 2 | Ham |
| Dumbbell Glute Bridge | 10 x 2 | Glute |
| Dumbbell Calf Raises | 15 x 2 | Calves |
Day 3 – Upper Body
| Workout | Reps | Muscles |
|---|---|---|
| Bent-over Row | 15 x 3 | Back |
| Croc Row | 10 x 2 | Back |
| Biceps Curl | 15 x 3 | Biceps |
| Hammer Curl | 10 x 2 | Biceps |
| Sit-up | 10 x 2 | Core |
| Plank Drag | 15-sec x 2 | Core |
Once you finish three-day no-bench dumbbell training, you can move on to the next one, which includes training four times a week.
4 Day Push/Pull Dumbbell Training With No Bench For Mass
Push-pull training is a popular split among the fitness community. It involves doing push exercises one day and pull exercises the other.
Floor press, dumbbell squat, glute bridge, and overhead press are some popular push movements, while deadlift, dumbbell row, and bicep curl are examples of pull movements you can do without a bench.
Push exercises work on the chest, shoulder, triceps, glutes, and quads. On the other hand, pull exercises target the back, biceps, rear shoulder, and hamstrings.
Let’s see how to do a 4-day dumbbell push-pull exercise routine without a bench.
Interval Time Between Sets: 1-2 min
Day 1 – Push Workout
| Workout | Reps | Muscle |
|---|---|---|
| Dumbbell Floor Press | 15 x 3 | Chest |
| Glute Bridge Floor Press | 15 x 2 | Chest & Legs |
| DB Overhead Press | 15 x 2 | Shoulder |
| Overhead Tricep Extension | 10 x 3 | Triceps |
| Dumbbell Squat | 15 x 3 | Squat |
| Dumbbell Lateral Raises | 10 x 3 | Shoulder |
Day 2 – Pull Workout
| Workout | Reps | Muscle |
|---|---|---|
| Dumbbell Deadlift | 10 x 3 | Back |
| Pendlay Row | 10 x 3 | Back |
| One-arm DB Row | 10 x 2 | Back |
| Dumbbell Curl | 10 x 3 | Biceps |
| Hammer Curl | 10 x 2 | Biceps |
| Reverse Crunches | 10 x 2 | Core |
Day 3 – Push Workout
| Workout | Reps | Muscle |
|---|---|---|
| Sumo Squat | 12 x 3 | Legs |
| Push Press | 10 x 3 | Shoulder |
| French Press | 10 x 2 | Triceps |
| Front Raises | 10 x 3 | Shoulder |
| Lateral Raises | 10 x 3 | Shoulder |
| Floor Hip Thrust | 10 x 3 | Glutes |
Day 4 – Pull Workout
| Workout | Reps | Muscle |
|---|---|---|
| Dumbbell RDL | 10 x 2 | Hamstring |
| Pendlay Row | 10 x 2 | Back |
| Upright Row | 10 x 2 | Back, Shoulder |
| Pullover | 15 x 2 | Back, Chest |
| Alternating Curl | 10 x 2 | Biceps |
| Hammer Curl | 10 x 2 | Biceps |
| Wrist Curl | 15 x 2 | Wrist |
Those who like to train the upper body and lower body separately can check out this 4-day split workout.
5 Day Dumbbell Workout Without Bench for Strength and Gain
If you want to beef up mass and increase strength at home, you may challenge yourself with a five-day workout plan.
In this 5-day workout program, you can work on your large muscles two times a week, such as your chest, back, and leg, and small muscles once a week, such as the biceps and triceps.
This routine also includes a combination of compound and isolation exercises to target the muscles from every angle and stimulate muscle growth.
Here’s the weekly 5-day dumbbell no-bench workout schedule:
- Monday – Chest, Triceps, and Calves
- Tuesday – Back, Biceps, and Hamstrings
- Wednesday – Quads and Core
- Thursday – Rest
- Friday – Chest and Shoulder
- Saturday – Back, Quads, and Glutes
- Sunday – Rest
Rest Between Sets: 1-2 min
Day 1 – Chest, Triceps, Calves
| Workout | Reps |
|---|---|
| Dumbbell Floor Press | 15, 12, 10 |
| Hip Bridge Floor Press | 10 x 3 |
| Dumbbell Floor Fly | 10 x 3 |
| Triceps Kickback | 10 x 2 |
| One-arm Overhead Triceps Extension | 10 x 2 |
| Dumbbell Calf Raises | 15 x3 |
Day 2 – Back, Biceps, Hamstrings
| Workout | Reps |
|---|---|
| Dumbbell Deadlift | 6 x 3 |
| One-arm Dumbbell Row | 10 x 3 |
| Bent-over Dumbbell Row | 10 x 3 |
| Dumbbell Reverse Fly | 10 x 2 |
| Dumbbell Biceps Curl | 15 x 3 |
| Dumbbell Hammer Curl | 10 x 2 |
| Dumbbell Leg Curl | 15 x 3 |
Day 3- Quads and Core
| Workout | Reps | Muscle |
|---|---|---|
| Dumbbell Front Squat | 15 x 3 | Quad |
| Forward Lunges | 10 x 3 | Quad |
| Leg Extension | 10 x 3 | Quad |
| Dumbbell Wood Chop | 10 x 2 | Core |
| Dumbbell Crunches | 10 x 2 | Core |
| Dumbbell Reverse Crunches | 10 x 3 | Core |
Core workouts will be done in two rounds.
For example, you’ll do the four exercises, ten reps each in the first round, and then repeat one more time to complete two rounds.
Day 4 – Chest and Shoulder
| Workout | Reps |
|---|---|
| Dumbbell Floor Press | 15 x 2 |
| Dumbbell Floor Fly | 15 x 2 |
| DB Floor Pullover | 10 x 2 |
| Dumbbell Overhead Press | 15 x 2 |
| Dumbbell Front Raises | 10 x 2 |
| Dumbbell Lateral Raises | 10 x 2 |
| Dumbbell Upright Row | 10 x 2 |
| Shoulder Shrug | 10 x 2 |
Day 5 – Back, Quads, and Glutes
| Workout | Reps |
|---|---|
| Bent-over Dumbbell Row | 15 x 2 |
| Dumbbell Superman Pull | 10 x 2 |
| Neutral Grip Bent Over Row | 15 x 2 |
| Dumbbell Lateral Squat | 15 x 2 |
| Dumbbell Reverse Lunges | 10 x 2 |
| Dumbbell Glute Bridge | 15 x 3 |
Once you complete the five-day workout plan for a few months, you can move on to the six-day dumbbell workout plan.
No Bench Dumbbell Workout Plan PDF
You can download any of the above PDFs depending on your needs.
If you want to integrate bodyweight exercises, you can follow this dumbbell and bodyweight workout plan.
If you want a workout routine that includes resistance bands, dumbbells, and bodyweight exercises, this 10-week home workout routine is worth exploring.
